Strength: EMOM 12 min.

min 1: 3-6 strict pull-up/ 2-4 negative pull-up

min 2: 4-8 dips/ 10-12 jumping dips

min 3: 8/8 kettlebell single leg deadlift

Conditioning: For time

750-600-450-300m row

rest 1:1 between the rounds

WOD: AMRAP 7 min.

7 medicine ball clean (9/6)

7 v-up

7 dumbbell push press (45/35)